Even though this is a high volume routine, you won't need a lot of time to knock out this full-scale, arm assault. What you will need is the strength and determination to put your head down and get the job done.

THE WORKOUT

(see the moves in the video above).

Rope Pushdowns: Start with 30 pounds and do 15 reps. Increase the weight by 10 lbs and perform 15 reps again. Keep repeating with no break until you cannot complete 15 reps. This can take anywhere from 5-10 sets.